CAFFEINE: BEFORE & AFTER WORKOUT



Many people like to start their day with a cup of coffee and numerous studies now indicate that caffeine may actually boost your weight loss efforts.If you’re a fan of coffee you’ll be happy to know that it’s a superfood with immense antioxidant properties. In addition, it can also boost your exercise performance. Here’s why you should have a cup of coffee for your workout:

1. Muscle fuel

One study published in the Journal of Applied Physiology found that having a small amount of caffeine after a workout may help, especially for endurance athletes. According to the research, having carbs along with caffeine instead of having carbs alone resulted in a 66 percent of muscle glycogen increase four hours after a grueling workout session.

Glycogen is stored in the muscles as a form of energy source during exercise. Having more energy reserves means that you will be able to perform harder and longer during your workout.

2. Improved circulation

One recent Japanese research found that regular consumption of coffee improved circulation in participants. The study involved two groups, one group was given a 5-ounce cup of regular coffee and the other took the same amount of decaffeinated coffee. Results showed that people who drank regular coffee experienced a 30 percent increase in blood flow within a 75-minute period whereas the ones who consumed decaffeinated coffee didn’t experience a significant increase in blood flow.Increased circulation means that more oxygen is supplied to your muscles allowing you to exercise better and longer.

3. Less pain

Studies show that people who drink a cup of coffee one hour before a high-intensity exercise may experience less muscle pain. This will allow you to push harder and lift heavier during HIIT and strength training sessions, helping you burn more fat and gain more muscle.

Considerations

1. Don’t have too much of it. Coffee is amazing and can boost your performance but having too much may lead to some nasty side effects including nausea, heart palpitation and jitters. In addition, people with high blood pressure and constipation should lower their consumption of coffee or replace it with other hot yet healthy beverages such as white tea or green tea. Some studies also show that caffeine immediately after a workout may raise cortisol (stress hormone) levels. This may slow recovery. Although this is debatable, try experimenting with your coffee intake and see what works best for you. Make sure you drink plenty of water to replenish your system as well.

2. Have coffee in healthy ways. For example, instead of adding cream and sugar, have it black or with almond milk. Skip the sugar and add ginger, cinnamon or cardamom for flavor. You can also add tea or coffee to a fruit smoothie. Green tea has a very low amount of caffeine but is still a great pre-workout drink to keep you going, plus it boosts weight loss and metabolism!

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